Corpse Pose (standard)
Savasana
Iyengar's corpse pose invites deliberate stillness so the nerves quiet and the mind witnesses the breath without drifting into sleep.
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How to Perform
- 1
Lie supine on a firm surface, legs extended and slightly apart with toes falling outward.
- 2
Slide the arms away from the torso, palms up, soften the jaw, tongue, and skin around the eyes; cover the eyes if needed.
- 3
Lengthen the back of the neck, let the weight of the skull drop, and allow the entire body to sink evenly into the mat.
- 4
Ease the breath until it becomes subtle; trace each exhalation from nostrils to heels, pausing softly when the mind wanders.
- 5
After 10–20 minutes deepen the breath, bend the knees, roll to the right side, and press up slowly with the head rising last.
Benefits
- Discharges fatigue and balances the nervous system after intense practice.
- Trains non-reactive awareness so breath, senses, and mind settle together.
- Supports recovery from stress by encouraging parasympathetic dominance.
Alignment Cues
- Shoulders roll under so the collarbones broaden.
- Sacrum releases toward the heels to lengthen the lumbar spine.
- Back of the neck lengthens with chin slightly tucked.
- Weight distributes evenly across both sides of the body.
Common Mistakes
No common mistakes listed.
Contraindications
- • Symptomatic low blood pressure or dizziness when lying supine
- • Late-term pregnancy without appropriate propping
- • Respiratory congestion that worsens when flat on the back